During my high-risk pregnancy, I was at a loss sometimes about what to do to help my baby grow. After having had a negative prognosis for me and my baby, I decided to put together a list of pregnancy superfoods and include them immediately to my diet. To this day, the doctors maintain that having eaten so healthily contributed to our positive outcome.
The truth is that what you are eating when you’re pregnant, high-risk or not, is the food you give your baby, and your body. The cleaner, healthier you eat, the more nutrition your baby gets!
So, if you’re wondering what to eat during your pregnancy, I’m sharing my list of favorite pregnancy superfoods!
If you want to know what not to eat, check my post on worst pregnancy foods!
Greek yogurt is a delicious source of calcium and protein. It has twice as much protein as regular yogurt.
Yogurt has also probiotics, which is harmless bacteria that boost your digestive system. It helps with nausea and constipation! It also decreases the risk of hemorrhoids. Go yogurt!
It’s also a delicious alternative to mixing with fruits into your breakfast! It makes a nice snack as well, and it helps during those cravings.
As a pro-tip, you can freeze some yogurt in an ice tray and nibble them to decrease that dreaded nausea. Home-made frozen yogurt!
A word of warning. Even though yogurt is one of my favorite high-risk pregnancy superfoods, you should avoid some types of yogurt. The yogurt that is made with unpasteurized milk is a big no-no because the bacteria in it can cause risk of infection. Additionally, avoid any full-fat or sugared yogurt too, in order to watch your weight during your pregnancy!
This high-fat pregnancy fruit has tremendous benefits during pregnancy. And many studies back up its positive effects!
First of all, eating avocado can help reduce the risks (or severity) of preeclampsia. Yep, you read that right, avocado is high in potassium. And potassium helps lower your blood pressure.
Due to the high amount of fiber they contain, avocados also may help with constipation and reduces the risk of gestational diabetes. Additionally, they can reduce the excessive weight gain during pregnancy.
As if all of the above wasn’t enough, they are full of healthy fats and nutrients. And, they prepare your organism for a better abortion of nutrients found in other foods.
It also improves the fetal brain development since its content in chlorine.
Talk about a superfood!
Quinoa is rich in amino acids, iron, calcium, B vitamins, copper, magnesium, manganese and fiber.
It’s easy to cook, and easy to combine. It’s also an excellent source of folic acid, which promotes the development of new cells (a.k.a. it’s great for the baby!)
Best of all? It helps you satisfy those carb cravings we all have during pregnancy! I ate quinoa on a daily basis, and I still do!
Blueberries may prevent premature delivery, and low birth weight due to its amount of folic acid. Additionally, it promotes bone growth in the fetus since it contains polyphenols.
But it doesn’t end there, it’s a highly beneficial fruit for mommy as well. It helps prevent constipation. It may prevent pre-eclampsia since it promotes and increases your heart health and stress. And, it reduces stress. All thanks to those antioxidants!
Eating a cup of cooked lentils a day gives your body half of your daily dose of folate. Which prevents birth defects, and promotes the development of new cells!
Lentils are also rich in potassium, protein, fiber and vitamin B5. Promoting the development of your baby’s muscles, maintaining your blood pressure, preventing constipation, and alleviating migraine.
They have a well-deserved place in the hall of fame of pregnancy superfoods!
Ah! This omega-3 fatty fish.
I utterly love salmon.
While I was pregnant I ate salmon twice a week. Well cooked of course. It’s the fish that has the lowest amount of mercury possible, so no worries there, it’s delicious, and it’s highly recommended to pregnant women. Why? Here’s why:
It has a high content in Omega-3 fatty acids, ALA, DHA, and EPA. This all means that it boosts the baby’s brain development. Some studies are starting to demonstrate that 4-year-old children of mommies who ate salmon while pregnant have a higher IQ than average. Nice, huh?
That’s not all, of course. Salmon is rich in vitamins for the mom, and it ensures a consistent blood pressure. Preventing and alleviating pre-eclampsia.
Fruits are a natural source of vitamins and minerals. So they are a no-brainer when it comes to pregnancy superfoods.
However, there are some fruits that are more recommended than others.
Oranges are a great option for vitamin C and B vitamin. It’s a great way to prevent cell damage, birth defects, and help your body absorb iron! If you have reflux and acidity, though, you may want to skip on the oranges.
Did you know that one cup of mangoes fills your vitamin C daily requirement? Mangoes are also rich in Vitamin A, which promotes your baby’s lung development and immune system!
A 2007 study surprisingly concluded that children of women who ate apple or fish during their pregnancy are more protected against asthma or respiratory and allergy issues. Pretty cool, I’d say! Apples also contain Vitamin A, potassium and Vitamin C.
Bananas and lemons can also help to alleviate those dreaded morning sickness symptoms.
Eggs are a delicious source of protein. Since your body is building the baby’s cell with protein, it’s essential for the growth of the fetus. They are also rich in choline and omega-3 fatty acids, which boost your baby’s brain development! According to a recent study, babies whose mothers eat eggs while pregnant tend to have higher IQs than their counterparts.
Be cautious, though, make sure your eggs are well cooked. Don’t eat them raw or half-boiled, since they may carry salmonella.
Additionally, if you have any cholesterol problems, talk to your doctor before including eggs in your diet.
That’s a Wrap
Of, course, avoid raw or unhealthy foods. Always consult your doctor before adjusting your diet. And, keep frozen-fruit at all times. Sucking on them really helped me with nausea and cravings.
If you have a specific condition, like gestational diabetes or pre-eclampsia, always consult that what you’re eating is safe.
Do you have your own list of pregnancy superfoods? We’d love to hear about it in the comments below!